Chapter 15 Exercise PDF

Exercise 1 Warming up for exercise… 1. Break into small groups of no more than five people. 2. Why do you suppose that some people are regular exercisers while others exercise sporadically and still others do not? Why might someone who is able to exercise choose not to? List at...

Exercise 1 Warming up for exercise… 1. Break into small groups of no more than five people. 2. Why do you suppose that some people are regular exercisers while others exercise sporadically and still others do not? Why might someone who is able to exercise choose not to? List at least five rationales for exercising and five rationales for not doing so. 3. Discuss your group’s ideas as a class. Are there common themes?  Chapter Objectives (1 of 2) After completing this chapter, you should be able to: For each of the types of exercise, describe which of the fitness goals that each type of exercise promotes. Analyze the reasons for exercising; describing how each reason furthers health goals or other goals. Explain the benefits and limitations of exercise as a way to control weight. Trace the history of research that demonstrates the relationship between physical activity and cardiovascular disease. Describe three mechanisms through which physical activity promotes cardiovascular health. Chapter Objectives (2 of 2) Evaluate each of the other health benefits of physical activity, focusing on the impact of each on population health. Contrast the symptoms of exercise addiction with symptoms of drug addiction. Describe the conditions that increase the likelihood for injury during exercise and give an example of how to minimize each of these risks. Describe what factors are important in answering the question about appropriate levels of physical activity for health benefits. Evaluate the effectiveness of informational, behavioral, social, technology-based, and environmental engineering interventions for improving  Reasons for Exercise Brannon, Updegraff & Feist, Health Psychology, 10th Edition. ©2022 Cengage. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly accessible website, in whole or in part. 6 Early Studies It was discovered in the 1950s that sedentary workers were more prone to heart disease than active workers. While the studies were fairly basic, it was found that men who were more active were less likely to suffer a heart attack.  More recent studies have demonstrated a relationship between physical activity and decreased CVD. Those who have survived a heart Later attack and who include physical activity as part of their recovery are Studies far less likely to suffer another. Research shows that those who take part in physical activity are more protected from premature CVD, including stroke. Do Women and Men Benefit Equally? Both women and men can improve their cardiovascular health and live longer with light to moderate exercise. Physically active people can expect an average increase in longevity of about 2 years. Physical activity does more than simply add quantity to a person’s life span; it adds quality to those years as well, by improving well-being, mental health, and cognitive functioning.  Exercise increases (high-density lipoprotein) HDL Physical levels without raising (low-density lipoprotein) LDL levels, resulting in a more favorable ratio of Activity total cholesterol to HDL and the risk for heart disease decreases. and Moderate levels of exercise, with or without dietary changes, bring about a favorable ratio of Choleste total cholesterol to HDL. rol These benefits of exercise for cholesterol apply Levels to both children and adults.  Regular exercise can help decrease the risk of various types of cancer. Protectio Colorectal and breast cancer have the n Against strongest protection benefit from exercise, though it can also protect against lung and prostate. Cancer Exercise has been shown to be beneficial to those who are undergoing treatments for cancer, such as chemotherapy to help with side effects, keep strength, and control weight.  Exercise can protect against osteoporosis, a disease in which the density of the Preventio bones lessens over time, and the bones become more n of Bone brittle. Density The best way to protect Loss against this is to start an exercise routine at an early age and keep it going through old age.  Regular exercise can help control diabetes. While Type 1 Diabetes doesn’t have a cure at this Control time, exercise can help get Type 2 Diabetes under Diabetes control. If enough weight is lost, Type 2 Diabetes can be considered in remission.  The psychological benefits of exercise are quite high. Among other things, regular exercise can: Decrease depression and provide Psychologica enough of a benefit to nearly equal with l Benefits of therapy Reduced anxiety can occur through Physical regular exercise Regular exercise can also act as a buffer Activity against stress, allowing your body to better manage the feeling of stress, and your mind to process it better One of the most compelling findings about exercise is that it can increase cognitive functioning in any age group and can help slow the progression of Alzheimer’s. It’s a real head scratcher… Given the wide range of health benefits conveyed by physical exercise, why do people who might benefit from exercise not exercise? What can be done to change this? Exercise Addiction Some people treat exercise as addiction. They suffer withdrawal symptoms if they are unable to exercise, may suffer from an eating disorder, and will continue to exercise even if they are injured or instructed not to for a while. Injuries from Physical Activity Minor injuries are common -- soreness or aches and pains. Physical activity that is outside the norm for the individual is more likely to cause severe injury. For example, a bout of touch football in the park with somebody who doesn’t normally exercise could result in a serious sprain or other injury. Regular exercisers are also at risk from dogs, drivers, exceptional heat, and exceptional cold. Death During Exercise Death during exercise is rare. Most exercise related deaths occur immediately after vigorous activity. It’s been shown that in most of these cases, there was an underlying, and often undiagnosed, cardiovascular problem that contributed to the sudden death after exercise. How Much? A healthy adult 65 or People should Moderate exercise under should partake in engage in 8 to 10 may be superior to moderate physical activity strength training more vigorous 30 minutes a day 5 days a week or rigorous physical exercises for 12 exercise due to activity 20 minutes a day repetitions at least some cardiovascular 3 days a week. twice a week. risk factors. How Much Exercise? Do you think it is better to exercise just a little than not to exercise at all? Improving Adherence to Physical Activity It is not uncommon for people to make New Year’s resolutions to exercise more, or to vow to do so for some other reason. Why do you think so many people start exercise programs but drop out? Informational Interventions Only 33% of adults in the United States get regular physical activity at either a moderate or vigorous intensity. Informational interventions seek to raise public awareness of the importance of physical activity and its benefits. Informational interventions can be mass media campaigns or “point-of-decision” prompts. Little evidence that mass media campaigns work; point-of-decision prompts work, especially for obese people. Behavioral and Social Interventions Behavioral interventions used to get people to better adhere to changes in their routines -- helping people change their habits around physical activity. Can be in form of: educational programs at schools therapy sessions working with a personal trainer As with any behavioral modification, teaching about the abstinence violation effect can help people when they go for a while without physical activity and feeling like a failure. This helps people understand that just because there was a slip, that doesn’t mean that you can keep going. Environmental Interventions Any kind of physical activity can be more pleasurable if the environment is pleasing. Hiking a beautiful trail is more likely to be enjoyed than running on a treadmill in a gym. A way to encourage more physical activity is to encourage people by enhancing access to locations like parks and trails. While this can be expensive, it will ultimately save money due to the decreased cost of health care on people who are getting more exercise. Application Time: Suppose someone you are close to started an exercise program but was struggling to keep it going. Based on what you have learned, what would you tell them? How else might you help them?